Amazing Cardio Intervals for Faster Fat Loss Part 2

Amazing Cardio Intervals for Faster Fat Loss Part 2. If you don’t have variety in your program, you’re more than likely experience a fat loss plateau. Here are 5 effective intervals for RAPID fat loss!

So not only should you have variety within your training week for fat loss (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…

Switch exercise methods (and even use body-weight exercises for intervals)

Increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)

Increase or decrease the number of intervals per workout

Increase or decrease the rest time between intervals

First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

The 30 Second Interval

Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds.

The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval).

Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

The 45 second Interval

These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby).

I have used 45 second intervals extensively in both areas of training.

Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals.

Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

The 60 Second Interval

Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

The 120 Second Interval

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once.

Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

The 5 Minute Interval

Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced

If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative.

You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace.

By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

About The Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss